Training Archive: jlfIn the 7 days ending 2008-02-03:
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| M | T | W | H | F | S | S | ||||||||
Sunday Feb 3 | ||
| Indoor Cycling 35:00 [3] | |
| max:145 rhr:55 | ||
| On the bike as achilles not so good - treating it with tens machine to see what happens!!
Started with 10mins HR 95-105, then 10 mins HR 110-120 and then 15 mins HR 130-135. Legs feeling good but struggling to raise HR at all!! | ||
| Indoor Cycling intervals (Training C) 45:00 [4] | |
| ahr:135 max:169 | ||
| Straight from staedy increase cycle into Training session C. All sprints and distance was on level 4 and the recovery was level 3.5.
8 x (1min sprint, 1 min recovery), 5 mins distance (HR 135-145), 8 x (15s sprint, 45s recovery), 5 min distance (HR 145-155) and 10 min warm down. | ||
| Note | |
| Not too happy about achilles....it is improving with tens machine but think its not up to track this afternoon which is really annoying. (Also, there is so much snow I am not sure I dare drive to track anyway...).
Depending how it feels later I might take the first attempt at my new test route...!! | ||
| Note | |
| ankle not so good after running around like a small child in the snow...no running for me for a while! | ||
| C • look after yourself! xx
ps... 2 | ||
Saturday Feb 2 | ||
| Orienteering long 1:42:00 [3] *** 11.6 km (8:48 / km) | |
| ahr:180 max:184 spiked:7/9c rhr:55 slept:6.0 shoes: Ice Bugs | ||
| Vinterserien Ultra-Long - 11.6km. My route measured apx 13.6km.
Really annoyed as had awful run and to top it off my achilles flared up again at control 7. Mass start. I didn;t get a high enough place in queue at control 1 so lost Linda, åsa, lilian and rebecka straight away. Left path too soon on the way to control 2, didn;t see best route choice option either. Was on my own leaving 3 and made parallel error somehow and followed wrong pylons, therefore totally alone for rest of course. Really struggled with fitness as it was all track running and just couldn't run fast enough. Had to stop and walk/jog from half way to 8 as achilles was hurting and didn't want to make it worse. Generally pretty pissed off. | ||
| Running warm up/down 17:00 [2] | |
| ahr:156 max:170 shoes: Ice Bugs | ||
| Warm up before race - apx 12 mins with Linda and åsa and then a group warm up with everyone - 1km - 5mins. Felt good when warming up and didn't notice my heart/lungs issue or my left calf! Took inhaler just before starting and had no problems. | ||
Friday Feb 1 | ||
| Note | |
| rhr:55 slept:7.0 (rest day) | ||
| Want to train but feel I should be sensible and rest up for tomorrow...!!
Just stretching for me today...hoping my calf will be ok tomorrow - but my right quad seems to have responded well to my constant stretching. | ||
Thursday Jan 31 | ||
| Swimming 50:00 [3] 2.4 km (20:50 / km) | |
| max:175 rhr:53 slept:7.0 | ||
| Decided to try my training session I used to do in Edinburgh once again - and it is clear its been too long since I last swam.
Started with 600m steady pace, then 3 x (100m arms, 100m legs and 100m full stroke), then 6 x (25m sprint, 25m recovery), 600m steady pace. Was starting to get a little bored and getting a slight goggles headache so lucky I ran out of time and school kids took over pool. | ||
| C • oh my goodness 8 | ||
| Note | |
| My left calf and right quad have been really really tight today so I spent about 15 mins stretching in the shallow end of pool to see if I could ease them off. I then think the walk to and from school did me good but can still feel them a bit. | ||
| Indoor Cycling intervals 1:15:00 [4] | |
| max:172 | ||
| Intervals training B: 10min uppv. on bike, 15 min sprint bike, 5 min easy on XT, 15 min distance XT, 10min easy XT. Then move to bike again for 5 min steady, 8 x 1min sprint/1 min rest and 7 min warm down on bike.
Legs feeling tired by end, good session. Right quad and left calf still not great so spent 20mins stretching well afterwards. | ||
Wednesday Jan 30 | ||
| Indoor Cycling intervals 1:00:00 [4] | |
| ahr:121 max:160 rhr:52 slept:7.0 | ||
| Interval Training A. 10 min warm up, 7 min sprint, 3 min rest, 7 min sprint, 4 min rest. Was pushing as hard as I could in sprint on bike but couldn't raise HR above 156. 15 mins XT - HR between 150-160. 15 mins cool down. | ||
| Note | |
| After bike training did 30 mins stretching and Abs. Not feeling so good today, strange stomach ache....think its lactose induced as ate potato dish with a lot of milk in it out of politeness. | ||
Tuesday Jan 29 | ||
| Running (road) 17:30 [3] 3.2 km (5:28 / km) | |
| ahr:177 max:184 rhr:53 slept:6.5 | ||
| Ran to circuits....thought I had left late so ran faster than I had intended but didn't feel I had to slow down for the hill which was good. Felt good all the way but had way too many layers on so was baking when I arrived. | ||
| Circuits 50:00 [4] | |
| ahr:167 max:191 | ||
| OK Djerf, I was leading the session. apx10 min warm up followed by 45/15 - 3 stations of 3 each done 3 times, then 5 min sprint shuttles and apx 10min cool down.
Much harder session than usual but everyone seemed to enjoy it - they appreciated doing sprints to 'the final countdown'... it made them smile!! | ||
| Running (road) 17:22 [2] 3.2 km (5:26 / km) | |
| ahr:176 max:184 | ||
| Jog home from circuits - felt real slow to start with - legs all lactic acidy! Took it really easy almost all the way, but sped up on section of footpath with no lights...and then felt good so kept up speed til home.
Top of right foot twinged but nothing to worry about, seems fine now and I will use the tens machine just in case. | ||
Monday Jan 28 | ||
| Note | |
| rhr:54 slept:6.0 (rest day) | ||
| Having an easy week this week and as I will be running lots at the weekend I need to make sure I do very little during the week!
My legs feel tired today and achey so have spent a good 45 mins stretching this morning! Glad I didn't train but well up for getting something done tomorrow!! | ||